You don’t need a full day off, a silent retreat, or an ice bath to regulate your nervous system. What you do need is to understand the signs of dysregulation—and know how to gently come back to center.
Your nervous system isn’t something you “hack.” It’s something you tend to. Nourish. Listen to. Support.
At Salt + Soil, we believe regulation doesn’t require perfection. Just rhythm. And the willingness to pause.
What Dysregulation Looks Like (In Real Life)
Sometimes it looks like:
- Snapping at people you love
- Feeling restless but exhausted
- Scrolling when you don’t even want to
- Losing your appetite or over-soothing with snacks
- Avoiding decisions because everything feels like too much
It doesn’t mean you’re doing anything wrong. It just means your system is asking for safety.
5-Minute Tools to Help You Come Back to Center
You don’t have to do them all. Pick one. Try it for a minute. Notice how your body responds.
1. Ground Your Body
- Stand barefoot on the floor or outside. Breathe. Feel your feet.
- Place your hand over your heart and say: *”I’m safe to soften.”
2. Engage Your Senses
- Smell something soothing (lavender, eucalyptus, vanilla)
- Hold something warm or cool (tea, a washcloth, a stone)
3. Regulate With Breath
- Try the 4-7-8 method: inhale 4, hold 7, exhale 8
- Or just exhale longer than you inhale. That alone can shift your state.
4. Nourish Gently
- Eat something grounding: oats, soup, root veggies, tea
- Sip water slowly and mindfully
5. Create a Micro-Ritual
- Light a candle and take 3 breaths
- Write one sentence in a journal
- Stretch with soft music for one song
Download: The Rooted Reset Checklist
We created a printable tool to help you:
- Identify signs of dysregulation
- Choose quick support tools that work for you
- Track how you’re feeling over time
